Regularly stretching the muscles, tendons, and ligaments that support the spine is an important element of all back exercise programs. Stretches designed to alleviate neck and back pain are likely to be prescribed by a doctor, physical therapist, or spine specialist.
Benefits of stretching include:
Pain that lasts longer than 3 months (chronic pain) may require weeks or months of regular stretching to successfully reduce pain. Stretches may be included as part of a physical therapy program, and/or recommended to be done at home on a daily basis.
Keeping the following in mind can help effectively stretch the muscles without injury:
Below are examples of stretches targeted for the neck, upper back, and the lower back.
Basic stretches for neck pain are convenient enough to be done on a regular basis throughout the day, such as at home, at work, or even in the car. Some examples include:
Stretches that are not recommended include neck circles (where the head is repeatedly rolled around the neck) or quickly stretching the neck forward and backward or side to side. These stretches may cause muscles strain or place additional stress on the cervical spine.
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